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Acorn Health Blog

What we love is great health...

...and we like to write about how we can all achieve better health, naturally. Sometimes tips on how you can DIY to better health and sometimes on the therapies that can make a difference to you, your health and wellbeing.
Thank you for reading, We hope you enjoy :)

Mind Your Weight at Acorn

General Health & Wellbeing, Personal stories, Workshops & Classes Posted by JadwigaPosted on Tue, July 30, 2024 11:24AM

by Jan Cooper, Nutritional Therapist

You’ve probably noticed Mind Your Weight at Acorn and wondered if it’s for you. We’re not your run of the mill diet group, or about making you feel hungry and depriving yourself, we are all about understanding what to eat, and when and how to eat it so that you lose weight sustainably and keep it off for the long term. Isn’t that what most people want? You might have a few pounds to lose so you fit into your clothes more comfortably or you might feel you’ve lost control and have really piled the weight on over the years – wherever you are, we’re here to help.

We are Sally (Clinical Hypnotherapist) and Jan (Nutritional Therapist), and have been running Mind Your Weight for a while now and are seeing some great results, but don’t just take our word for it…

Read about C who has been coming to MYW since February. When C first joined Mind Your Weight, she was facing a frustrating challenge many women experience around menopause—persistent weight gain, especially around her middle. Despite being diligent with exercise and previous attempts to lose weight, the stubborn pounds just wouldn’t budge.

C came into the program with an open mind and ready to try something new. She was open to leaving behind the typical weight loss advice she had always followed, like low-fat diets, calorie counting, and cutting down portion sizes. Instead, she was eager to discover a different approach. She embraced the Mind Your Weight program and learned so much about food, her body, and her mind. Here’s what she discovered:

I learnt which foods to eat and why they were beneficial for me. I started to understand the nutritional value of these foods and how they contributed to my overall health. I learnt exactly what to put on my plate!

The program taught me about how the body functions and why certain weight loss methods work and why some result in rebound weight gain. This all helped me to make smarter choices and feel more confident in what to eat.

They taught us about the psychological side of eating – why we sometimes make unhealthy choices or fall into habits that don’t support our weight loss. It’s all about learning practical techniques to help keep us on the right path. This made it easier for me to stay on track and make better decisions.

The most exciting part was how it helped me integrate new, healthy habits into my everyday life. These changes didn’t feel like a struggle or a strict diet—they became part of my everyday routine and made me feel great too!

I lost 7 kilograms (over a stone) in 4 months without ever feeling like I was on a diet. It wasn’t a quick fix and as the weight gradually came off, I felt healthier and that I was developing lasting habits.

C’s experience of Mind Your Weight is a wonderful example of how a holistic approach to weight management can make a real difference. By focusing on both the physical and emotional aspects of eating, she was able to change her relationship with food and embrace a healthier lifestyle. C is happy that she is now much more in control of her weight and body shape and is confident in her ability to keep it off for good. The bonus is that she’s also healthier too!

Find out more about Mind Your Weight at Acorn


Conquer Hay Fever Naturally: Tips for a Symptom-Free Summer

General Health & Wellbeing, Therapies Posted by JadwigaPosted on Tue, June 25, 2024 11:06AM

by Anne-Marie Allen

Watery, itchy, bloodshot eyes, blocked or runny nose, sneezing, and fatigue—these are just a few symptoms of allergic rhinitis, commonly known as hay fever, that can turn a sunny day into a struggle.

Hay fever is triggered by an allergic reaction to airborne substances. The immune system becomes overly sensitive, releasing histamine that causes these bothersome symptoms.

What Triggers Hay Fever?

  • Tree Pollen: Late March to mid-May
  • Grass Pollen: Mid-May to July
  • Weed Pollen: Late June to September
  • Other Triggers: Mould spores, dust mites, pet hair/dander

Natural Remedies to Combat Hay Fever

Try these natural tips at home to help manage hay fever symptoms and enjoy your best summer yet:

  1. Omega-3 Fatty Acids: Reduce inflammation by including chia seeds, salmon, mackerel, and walnuts in your diet.
  2. Local Honey: A spoonful a day can help desensitize your immune system to local pollen.
  3. Green Tea: Drinking 2-3 cups daily can boost the immune system and reduce inflammation.
  4. Eat Your 5 a Day: Fruits and vegetables are rich in flavonoids, antioxidants, and vitamin C, a natural antihistamine.
  5. Pineapple: Contains bromelain, a natural anti-inflammatory that eases congestion.
  6. Stress Reduction: Lowering stress can significantly improve your immune response.
  7. Garlic: Acts as a natural antihistamine, anti-inflammatory, antiviral, and decongestant.
  8. Spices: Spicy foods, especially those with chili peppers, can help break down mucus.
  9. Rinse Your Hair: Regularly wash your hair to remove trapped pollen.
  10. Groom Pets: Bathe and brush pets to reduce the pollen they bring indoors.
  11. Avoid Histamine-Producing Foods: Limit pickles, cured meats, nuts, alcohol, and cheese.

Holistic Treatment for Hay Fever

Since June 2019, I have been offering a specialized treatment combining reflexology, aromatherapy, and facial massage to help those suffering from hay fever.

  • Reflexology: Promotes relaxation, boosts the immune system, relieves sinus congestion, reduces stress, clears a stuffy head, and reduces inflammation.
  • Aromatherapy: Uses a blend of essential oils that act as natural antihistamines, anti-inflammatories, and decongestants.
  • Facial Massage: Deeply relaxing, it helps reduce stress, clear sinuses, and bring relief to itchy eyes.

Take Control of Your Hay Fever

I hope these natural tips help you enjoy a symptom-free summer. Let me know how they work for you!



The Benefits of Meditation

General Health & Wellbeing, Workshops & Classes Posted by JadwigaPosted on Mon, June 24, 2024 10:00AM

by Connor Levai

Meditation, an age-old practice rooted in diverse cultural traditions, has gained immense popularity in our fast-paced modern world. Backed by an increasing body of scientific research highlighting its numerous advantages, many are turning to meditation for peace, clarity, and overall well-being. This blog post delves into the remarkable benefits of meditation and offers a simple practice for beginners.

The Benefits of Meditation

1. Mental Clarity and Focus

One of the most immediate and noticeable benefits of meditation is improved mental clarity and focus. By practicing mindfulness, which involves paying attention to the present moment without judgment, individuals can reduce mental clutter and enhance concentration. Studies have shown that regular meditation can increase the thickness of the prefrontal cortex, the brain area responsible for decision-making, attention, and self-control.

2. Stress Reduction

Chronic stress is a common issue in today’s society, leading to numerous health problems, including anxiety, depression, and heart disease. Meditation helps activate the body’s relaxation response, reducing the production of stress hormones like cortisol. Mindfulness meditation, in particular, has been found to significantly lower stress levels, providing a natural and effective way to manage stress.

3. Emotional Well-being

Meditation enhances emotional resilience and well-being by helping individuals become more aware of their thoughts and feelings. This awareness allows for better emotional regulation and reduces the likelihood of being overwhelmed by negative emotions. Research indicates that meditation can increase serotonin levels, the “feel-good” neurotransmitter, leading to an improved mood and greater happiness.

4. Enhanced Physical Health

The mind-body connection is well-documented, and meditation’s benefits extend to physical health. Regular meditation can lower blood pressure, boost immune function, and alleviate symptoms of conditions such as irritable bowel syndrome (IBS) and chronic pain. By promoting relaxation and reducing stress, meditation also improves sleep quality, which is crucial for overall health.

5. Improved Relationships

By cultivating mindfulness, individuals can become more present and attentive in their interactions with others. This heightened awareness fosters empathy, patience, and compassion, leading to more meaningful and harmonious relationships. Meditation practices that focus on loving-kindness (metta) are particularly effective in enhancing feelings of connection and kindness towards others.

6. Increased Self-awareness

Meditation encourages introspection and self-awareness, helping individuals understand their thoughts, behaviors, and motivations more deeply. This self-awareness can lead to personal growth and self-improvement as individuals recognize and address negative patterns and habits. Over time, meditation can help align one’s actions with their values and goals, promoting a more authentic and fulfilling life.

A Simple Meditation Practice for Beginners

If you’re new to meditation, starting with a simple and short practice can be an effective way to build a consistent routine. Below is a straightforward meditation practice that you can incorporate into your daily life.

Step-by-Step Guide to a Basic Meditation Practice

  1. Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed. This could be a dedicated meditation corner, a quiet room, or even a peaceful outdoor setting.
  2. Get Comfortable: Sit in a comfortable position. You can sit on a chair with your feet flat on the floor, on a cushion on the floor, or even lie down if sitting is uncomfortable. The key is to maintain a posture that allows you to stay alert and relaxed.
  3. Set a Timer: Start with just 5 minutes if you’re new to meditation, gradually increasing the time as you become more comfortable with the practice. Setting a timer ensures you’re not constantly checking the clock, allowing you to focus fully on the meditation.
  4. Focus on Your Breath: Close your eyes and bring your attention to your breath. Notice the sensation of the air entering and leaving your nostrils, or the rise and fall of your chest or abdomen. Don’t try to control your breath; simply observe it.
  5. Acknowledge and Let Go of Distractions: As you meditate, your mind will inevitably wander. When this happens, gently acknowledge the distraction without judgment and bring your focus back to your breath. This process of noticing and returning is a key part of meditation.
  6. Practice Mindful Awareness: Expand your awareness to your body, noticing any areas of tension or discomfort. Allow yourself to fully experience these sensations without trying to change them. You can also observe your thoughts and emotions, noting them and then returning to your breath.
  7. Close the Session: When your timer goes off, take a moment to gently bring your awareness back to your surroundings. Open your eyes slowly and take a few deep breaths before moving on with your day.

Tips for a Successful Meditation Practice

  1. Consistency is Key: Meditate at the same time each day to build a habit. Even a few minutes of daily practice can be beneficial.
  2. Be Patient: Meditation is a skill that improves with practice. Don’t get discouraged if your mind wanders frequently; this is normal.
  3. Create a Ritual: Incorporate small rituals, such as lighting a candle or playing soft music, to signal the start of your meditation session.
  4. Seek Guidance: Consider using guided meditations or meditation apps to help you stay focused and provide structure to your practice.
  5. Join a Community: Meditating with others, whether in person or virtually, can provide support and enhance your practice.

Meditation offers a wealth of benefits for the mind, body, and spirit. By dedicating a few minutes each day to this practice, you can experience greater mental clarity, reduced stress, improved emotional well-being, and enhanced physical health. The simple meditation practice outlined above is an excellent starting point for beginners. With consistency and patience, you’ll find that meditation can be a transformative tool for leading a more mindful and fulfilling life.

Embrace the journey of meditation and discover the profound impact it can have on your overall well-being. Start today and take the first step towards a calmer, more centered, and vibrant you.

At the end of every yoga class, we finish with a guided meditation—it’s a great way to unwind and allow your mind and body to relax so you feel refreshed.

Book a class and join us!



Elevate Your Salad Game: National Salad Week Edition

General Health & Wellbeing, Workshops & Classes Posted by JadwigaPosted on Tue, May 28, 2024 10:46AM

by Sally Race

Hello salad enthusiasts and weight loss warriors! As we gear up to celebrate National Salad Week from June 1st to 7th, there’s no better time to give our leafy greens the spotlight they deserve. At Mind Your Weight, we’re all about making healthy eating enjoyable and effective, and what better way to do that than by reinventing the humble salad?

Salad Savvy: Making Greens Great Again

Let’s face it, salads have often been unfairly tagged as boring or bland. But fear not, because we’re here to revolutionise your salad game and turn those greens into a mouth-watering masterpiece! 

The key? Creativity and flavour-packed ingredients that will have you coming back for seconds (and thirds).

The Do’s and Don’ts of Salad Success

When it comes to crafting a salad that’s both delicious and conducive to weight loss, there are a few guidelines to keep in mind:

Avoid the Trap of Empty Calories: Say goodbye to croutons and creamy dressings that can sabotage your weight loss efforts. These calorie bombs add little nutritional value and can quickly turn your healthy salad into a calorie-laden indulgence.

Embrace Nutrient-Rich Ingredients: Load up your salad with colourful veggies like beetroot, spinach, bell peppers, and cherry tomatoes. Not only are they packed with essential vitamins and minerals, but they also add a satisfying crunch and burst of flavour to every bite.

Protein Power: Don’t skimp on the protein! Whether you prefer grilled chicken, tofu, or chickpeas, adding a source of lean protein to your salad will keep you feeling full and satisfied for longer, helping to curb those pesky cravings.

Healthy Fats for the Win: Avocado, nuts, and seeds are not only delicious additions to your salad but also provide a dose of healthy fats that are essential for overall health and satiety. Plus, they add a creamy texture and rich flavour that takes your salad to the next level.

Dress to Impress: Opt for homemade vinaigrettes or light dressings made with olive oil and raw apple cider vinegar instead of store-bought varieties loaded with added sugars and preservatives. A little goes a long way, so drizzle lightly to enhance the flavours without overdoing it.

The Bottom Line

National Salad Week is the perfect opportunity to get creative in the kitchen and reinvent the way you think about salads. By focusing on nutrient-rich ingredients, avoiding empty calories, and embracing bold flavours, you can enjoy delicious salads that support your weight loss goals without sacrificing taste. So grab your chopping board and get ready to elevate your salad game to new heights!

For more tips, recipes, insights and so so much more, join us at one of our Mind Your Weight classes (https://www.mindyourweight.uk) and let’s make this National Salad Week one to remember!



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